There are a number of important changes that you can make to improve your health and some of these are directly related to your eating habits.

Stroke is the result of either clogging of the arteries in or to the brain or rupture of arteries in the brain. Blockage of or bleeding from arteries in the brain can lead to a stroke.

Though there are some risk factors associated with stroke and artery disease that you can't change (like your age and your genes), there are still a number of important changes that you can make to improve your health.

Some of these factors are directly related to your eating habits:

High blood pressure: It is estimated that approximately 40% of strokes can be attributed to high blood pressure (hypertension).

A “mini-mini stroke” or Transient Ischaemic Attack (TIA): Although a TIA lasts only a few minutes and leaves no permanent damage, between 15 and 20% of people who have a stroke previously had one or more TIAs.

Diabetes increases the severity of atherosclerosis or clogging of the blood vessels.

Obesity.

Use of stimulant drugs (amphetamines and cocaine).

High blood cholesterol levels.

Women who get migraines, smoke and take oral contraceptives have a high risk of having a stroke.

Step 2: Adopting new healthy habits to prevent stroke

Controlling the risk factors that can be managed is the first step in preventing a stroke. These precautionary measures include those that should be followed to prevent a heart attack:

Make sure you take in potassium, magnesium, Vitamin E and essential fatty acids contained in fish-oils, which are good for preventing strokes. Selenium may also protect one against a stroke.

Women who are at high risk should not use birth-control pills.

Patients who have had a stroke should drink moderately – in other words, have no more than one alcoholic drink a day.

Maintain strict control of blood sugar in persons with diabetes mellitus.

Daily intake of low-dose aspirin can prevent strokes.

High risk patients with hyperlipidaemia need cholesterol-lowering statin therapy in conjunction with a low fat diet.

Step 3. The do’s and don’ts of eating for healthy blood vessels

Scientists suggest a step-wise approach to lower fat intake: First to lower your fat intake to 30% of your total energy intake, then to 25% and even (with the help of a dietitian) to 20% if necessary.

The do’s
Try to buy food with a fat content lower than 3 g/100 g.

1. Fats, oils and nuts:

Limit your total fat intake to 40 – 70 g (three to four tablespoons) per day

Rather use the following fats, oils or nuts: Sunflower, canola, olive and soya oils

Soft margarines, non-stick vegetable sprays

Almonds, pecan, hazelnuts and peanuts in moderation

2. Meat, fish and poultry:
Remember that meat, fish and poultry contain protein but also a lot of visible and hidden fats.

Keep the following in mind:

Lean cuts only

Portion sizes to 90 to 120g a day – about the size of your palm

Eat chicken without the skin

Eat fish at least twice a week

Shellfish is fine except prawns, shrimps and caviar; Tinned fish should be in water or brine

3. Lentils and dry beans:

All types of lentils, peas and beans

Baked beans and other tinned beans are fine

4. Eggs:

Use a maximum of three egg yolks a week

Cut down on other foods containing cholesterol if you do eat egg yolk

5. Milk and milk products:

Low-fat and skim milk

Low-fat and fat-free yoghurt

Low-fat and fat-free cottage cheese

Low-fat buttermilk

6. Breads and cereals:

Brown bread and wholewheat bread

Oats, oat bran and maize meal

High-fibre (low fat) breakfast cereals

Low-fat wholewheat crackers

Rice and pasta

7. Fruit and vegetables:

Eat at least five portions of fruit and vegetables each day

Choose fresh fruits instead of fruit juices

Use avocado and olives in moderation

8. Beverages:

Tea and coffee without sugar

Diet cold drinks, sugar-free squash

Use sweetened cold drinks in moderation

Use fruit juice in moderation

If you drink alcohol, no more than two drinks a day (1 drink = 340ml beer or 120ml wine or 25ml spirits). Avoid if you have high blood pressure or are overweight

9. Desserts:

Choose fresh fruit, jelly, skim-milk custard

fat-free or low-fat yoghurt, fruit ices, fruit yoghurt

The don’ts
Avoid the following foods

1. Fats and oils:

Butter

Hard brick margarine, brick cooking fat, lard

All fried food

Coconut and biscuits containing coconut

Mayonnaise

2. Meat, fish and poultry:

Fatty beef, pork and mutton

Processed meats such as salami and polony

Organ meats such as offal, liver and kidneys

Tinned meat and pies

Take-aways such as fried chicken and hamburgers

Deep fried foods

3. Milk and milk products:

Full cream milk

Condensed milk

Cream, artificial cream, coffee and tea creamers

Full-fat ice cream and yoghurt

Full fat cheeses

Breads and cereals:

White bread and rolls

Refined breakfast cereals

Salted, high-fat savoury snacks

Biscuits, cakes, puddings, chocolates, fudge etc

Crisps, corn crisps, other savoury snacks

Preparing your food:
The way you prepare meat can also decrease the fat content considerably - grilling and frying in a non-stick pan with little or no oil (use Spray and Cook to coat the pan) will save plenty of fat. You can also boil or stew meat dishes (potjie) the day before serving, let the stew cool completely and remove the layer of fat that collects on top of the liquid.

When you roast meat, use very little oil to coat the bottom of the container, cook the meat at a lower temperature and when the roast is done, drain off all the fat that has collected in the bottom of the pan and get rid of it. Keep a large bottle handy in the kitchen to collect this fat that oozes out of roasts and throw it away on a regular basis. This not only prevents the drains from getting clogged up but spares the arteries of your family from a similar fate!

Buy only lean meat. Venison has a lower fat content than commercial beef and lamb. Modern day pork is one of the lowest-fat meats available, provided you cut off the fat layer. Turkey contains less fat than duck and chicken.

Good source of protein, but meat contains a lot of hidden fats.

Fish

3-4 portions per week

120 - 150g

Tuna, trout, salmon, mackerel and other fish. Add only a teaspoon or two of butter or saturated fat. Use herbs, lemon juice, freshly ground black pepper, dry white wine, or tomato to give fish dishes added flavour without the fat.

People who eat fish at two or more meals a week, have a reduced incidence of heart disease, believed to be due to the Omega-3 fatty acids found in fish that protect the heart and blood vessels.

Ask the Expert

Dr Naeem Brey completed his MBChB (Bachelor of Medicine and Surgery) degree in 2003 at the University of Cape Town. In 2010 he started he started specialising in Neurology at Tygerberg Hospital and graduated with his specialist exam in FCNeurol (Fellowship of the College of Neurology) in May 2013.

posted on 19-02-2015

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